They say there’s no pain as bad as childbirth, but when you’ve rolled your ankle, it’s hard to agree.
First, you have the worry: Is it a sprain, or did I break something?
You go through the steps to make sure there’s no fracture and you don’t need to head to the hospital. After that, when you’re sure it’s just a sprain, you can start the process of getting rid of the pain.
You don’t need a nursing degree or medical background to speed up your rolled-ankle recovery. Use these tips to get “back on your feet” quickly!
You’ve heard of using ice after an injury, but if you’re not sure the reason behind it, it’s tempting to skip out on this less-than-fun part.
Most people prefer to avoid sitting around doing nothing but freezing part of their body. However, as soon as you roll your ankle and decide it’s not hospital-worthy, you need to start the R.I.C.E. treatment. It looks like this:
- Rest. Lay or sit down somewhere and get off your feet (or whatever injured body part you have).
- Ice. Apply a bag of ice cubes or an ice pack to the injury. Use a bag of frozen veggies if you have to! Keep a thin layer, like a washcloth, between your skin and the ice to prevent cold burn.
As soon as your body notices an injury, it sends blood cells to the area to begin healing it. This results in inflammation. Using ice immediately after the injury reduces the swelling by decreasing circulation to the area. It causes the blood vessels to constrict and speeds up the recovery process.
- Compression. For the first 24 – 48 hours, use an ankle wrap, like an ACE bandage, to keep the area from swelling. It’s also a reminder for you to be careful of your ankle when you’re walking.
- Elevation. Prop your ankle up on some pillows or a chair while you rest. The key is to make sure the injury is above heart level. This drains any excess fluid from the area, decreases pain, and increases your recovery speed.
R.I.C.E. is essential after an injury. Then, you can start focusing on getting rid of the pain.
You’ve taken the steps to speed up your recovery. Now you want to get rid of the pain!
An NSAID, or non-steroidal anti-inflammatory drug, like ibuprofen, can help. These will also reduce the swelling in the injury while they block the pain receptors.
But if you’re looking for a natural way to heal your rolled ankle injury, head over to your local cannabis dispensary. CBD edibles, topical treatments, and other cannabis products are the go-to for plant-based healing and pain relief.
CBD has natural properties that act as anti-inflammatories. It also has analgesics that reduce pain. It’s common to feel stressed when you’re laid up by an injury, but with CBD, you feel calmer and in control.
If you aren’t sure where the nearest dispensary is in your area, this article by Veriheal will help you locate one.
Yes, you need to use ice the first 24 hours after an injury. After that time, it doesn’t do any more good unless it helps you with the pain.
Immediately after the injury, the more blood flow, the more inflammation and swelling will occur. That’s why it’s important to constrict those blood vessels.
Heat works in an entirely different way by increasing the blood flow, so it should only be used after the swelling goes away. Then, moist heat application relaxes your muscles and reduces the pain.
Place a warm, wet towel or a heat pack to the injured area for 15-20 minutes. You can use this method multiple times throughout the day. Alternating between heat and ice is another good pain relieving technique.
However, keep in mind that you should never apply heat to an immediate injury. It can slow down the recovery process.
No matter what your injury is, the best healing remedy is time. The sooner you jump back on your rolled ankle, the harder it will be to recover. You could even damage the injured area more and end up with permanent problems instead of a temporary issue.
Rolling your ankle isn’t quite as bad as childbirth, but it still hurts and keeps you from living your life as you would otherwise. Rest, pain relievers, and ice or heat application will get you on the road to recovery, and back to normal, quickly.